FrictionCrossFit – Trisha Custom Prog

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CrossFit Warmup

400m Sled Drag, empty sled

+

15 GHD Hip Ext

15 GHD Situp

15 Pushup

15 Squat

5 pullup

+

mobility as needed

Pistols (10×3/side)

acceptable scales:

-Box pistol w/ one leg haning

-shrimp squat

Back Scale/Front Scale (Lifts)

in socks
3 sets of 20 in each position, instead of doing the full scale and holding, just lift the leg and back down for the front scale. For the back scale, hinge to the position and then come back. each lift or hinge should last for about 3-5 seconds

Sled Drag (w/ 45# on top)